One Leg Squat

Also known as a Pistol Squat. This advanced movement requires exceptional unilateral strength, balance, and hip mobility to squat on one leg.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Stand on one leg with the other extended forward. Reach your arms forward for balance. Maintain a braced core and neutral spine.

Instructions

1. Lower your hips as deep as possible.
2. Keep your standing heel firmly on the floor.
3. Maintain an upright chest.
4. Drive back up forcefully to standing.
5. Control the entire descent.

Common Mistakes

1. Knee collapsing inward.
2. Rounding the lower back.
3. Lifting the standing heel.

Alternative Exercises

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Squat On Bosu Ball

Intermediate / BOSU Balance Trainer / Quads / squat

An advanced lower-body exercise that combines a standard squat with extreme instability to recruit deep stabilizer muscles and improve balance.

Squat Mobility Complex

Beginner / Bodyweight-only / Quads / squat

A series of movements within a squat position to open the hips, ankles, and thoracic spine. It improves overall movement quality and warm-up readiness.

Squat

Beginner / Bodyweight-only / Quads / squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.